Basic Nutrition for AthletesBy: Bailey Henshaw

Today’s Lesson: Macronutrients & WaterProtein

Lipids

Carbohydrates

Water

Protein: Overview Made up of amino acids-20 total

9 essential (need to acquire from diet) 11 non-essential (body produces)

Quality: Complete-contains all essential AA’s

Ex: animal products- eggs, dairy, meat Incomplete-do not contain all essential AA’s Ex: plant foods-legumes, grains

Complementation : Combining incomplete proteins can make a complete

protein

Ex: Rice with beans, lentils with corn

Protein: Food Sources Found in plant and animal foodsExamples: Breads/grains/cereals 3g/

serving Milk

6-8g/cup Meat 7g/oz* Eggs 7g/each*

Why do athletes need protein?

Function: Growth, repair, and maintenance of tissues Energy (Used when diet lacks enough carbohydrates) 4 kcal/g Need enough protein in diet to repair and rebuild muscle

broken down during exercise

Approximate protein needs: Average adult needs 0.8g of protein/kg of body weight per

day Strength training athletes need 1.4-1.8g of protein/kg of

bodyweight per day Endurance athletes need 1.2-1.4g of protein/kg of

bodyweight per day

Lipids: Overview

Made up of fatty acids Types:

Saturated Fats (Solid)Ex: Milk, dairy, eggs

Unsaturated Fats(Liquid) Monounsaturated Fats

Ex: Olive oil, avocadoes, peanuts Polyunsaturated Fats

Ex: Plant oils, fish, margarine

Essential Fats Omega-3 and Omega-6

Function: Keep skin healthy Make up brain and nerve tissue Immune response

Sources: Nuts/seeds, whole grains, plant oils

Avoid- Hydrogenated (Trans) Fats Fats processed in the food industry that are

converted from liquid to solid Too much in diet can lead to higher risk of

cardiovascular disease

Why do athletes need lipids?

Function: Helps body absorb fat soluble vitamins (A, D, E, K) Insulation Stored energy (9 kcal/g)

Fat is used as energy in athletes performing endurance exercise and is needed to access glycogen (carbohydrate) stores in the body

Restricting fats and other macronutrients can lead to: Female Athletic Triad Disordered eating Amenorrhea Osteoporosis

Carbohydrates: Overview

Simple Sugars Types- Glucose, Fructose, Sucrose, etc.

Ex: Found in fruit, honey, table sugar, milk, molasses

Complex Carbohydrates: Types- Starch, Glycogen, Fiber Found in whole grains

Ex: brown rice, wheat, barley, pasta

Carbohydrates: Food Sources Breads/Cereals/Grains 15g/oz* Milk 12g/cup Fruit 15/piece Vegetables 6g/0.5 cup

Why do athletes need Carbohydrates? Function:

Preferred energy source-used immediately 4 kcal/g Supports brain function

Low Carb/High Protein diets do not allow the reloading of muscle glycogen stores

Needed to maximize performance and recovery Low muscle glycogen stores=muscle fatigue and

inability to complete high intensity exercise

Water: Functions Necessary for life Transports energy and waste products Regulates body temperature

Dehydration Decreased athletic performance (low

stamina, strength, concentration) Exhaustion, nausea, headaches, muscle

cramps

Water Tips Recommended intake: 80-120 oz. daily

Thirst is NOT a good indicator of hydration Drink 2 hrs. before activity (1 oz. per 15 lbs. of

body weight) During activity (4-8 oz. every 15 min.) After practice (3 cups for every 1 pound lost)

Sports Drinks-Can be effective in replacing electrolytes, but check the label

Less than 19g of Carb per 8 oz Sodium– 50mg to 70mg per 8 oz